Tuesday, September 23, 2014 Level II WOD: (13 of 18 week MFT cycle)

Level II

#Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-
ups, 200m jog or 250m row

Renegade #Rowing WOD: 4 x 3 minutes w/2 minute rest


#Running WOD: 1 mile timed run

#Strength: 3 x 2 @ 95% of front squat

#Metcon: AMRAP10, 5-pull-ups, 10-push-ups, 15-air squats